Botanically called Pennisetum glaucum, bajra refers to the edible seeds of pearl millet plant. The seeds are typically cooked as a cereal grain or sometimes finely ground and used as a flour.

Bajra is a good source of protein, carbohydrates, vitamins, minerals, and other beneficial plant chemicals. Being free of gluten, it is suitable for those with celiac disease.

In this recipe, we use bajra and sweet corn to make delicious orbs of health.

Sweet Corn and Bajra Ladoos

Makes 7

Ingredients

• 75g sweet corn kernels
• 100g pearl millet [bajra]
• ¼ cup powdered palm jaggery
• 1 tsp cardamom seeds [elaichi] powder
• 7 – 8 tsp ghee

Preparation method

1. Cook the sweet corn pellets, with some water, in a pressure cooker for one whistle. Then remove the cooker from the stove and let it cool. Once it cools, drain the water and blend the sweet corn in a mixer grinder to a smooth paste. Keep it aside in a container.
2. Dry roast the bajra grains on a pan for few minutes, till you get a nice aroma. Then remove the grains from the heat and let them cool. Grind the bajra to a smooth powder. Keep aside in a container.
3. Heat 2 tsp ghee in a non-stick pan. Then add bajra powder and cardamom powder, and cook for a minute on low flame. Add the powdered jaggery and sweet corn paste and stir on low-to-medium flame.
4. Add 5 tsp ghee and cook till everything combines well and you get a wet mixture. Then remove the hot mixture from the stove and let it cool down to a lukewarm temperature. Grease your palm with ghee or oil and start making ladoos. You can store them in an airtight container and serve when needed.

This was first published in the September 2015 issue of Complete Wellbeing.

The post Orbs of health: Sweet Corn and Bajra Ladoos appeared first on Complete Wellbeing.

Common Names

• Sorghum – jowar
• Pearl millet – bajra
• Foxtail millet – navane
• Finger millet – ragi
• Proso millet – baragu
• Little millet – same
• Barnyard – oodalu

Why opt for millets over other grains?

Millets are a powerhouse of the following nutrients:

• Fibre offers satiety therefore is a good choice to manage blood sugars and diabetes
• Beta-glucan [soluble fibre] lowers cholesterol and triglycerides
• Resistant starch helps in the growth of good bacteria in the gut
• Bran is not digested and aids easy bowel movement preventing constipation
• The healthy fats in it strengthen nerves
• Millets contain higher amounts of protein in comparison to rice and wheat. Typically grains lack an essential amino acid called lysine. Finger and foxtail millet contains more lysine. High protein content increases serotonin which is a feel good factor and it helps to induce sleep ­­­­
• B vitamins, B3, B6, and folic acid makes one feel energetic
• Magnesium is an anti-stress mineral and together with potassium helps to reduce blood pressure and boosts heart health­­­­­­­­­
• ­­­­Calcium and phosphorus are good for bone health, however the absorption of calcium may be not be optimal due to the presence of anti-nutrients like phytates, phenols, enzyme inhibitors and tanins
• Iron is vital for stamina and its absorption in finger millet [ragi] can be enhanced by malting.

How to consume millets ?

Most of the common food items prepared with rice or wheat can be replaced with millets either partly or whole.

To list a few:

• Dosa
• Idli
• Porridge
• Rotis
• In place of semolina for upma
• Puffed / popped millet
• Flakes
• Flour
• Malted
• Baked goods including bread
• Any rice dishes
• Popped millets are popular snacks

Nutrition alert

Millets contain some phytonutrients such as trypsin inhibitors, phytic acid, tanins, oxalates and goitrogens which are anti-nutritional properties that reduce the absorption of other vital nutrients such as calcium, iron, magnesium and iodine.

Processing millets reduces these inhibiting factors and increases absorption of calcium and iron. But there are also some losses of bran, B vitamins and essential fatty acids. Germination or sprouting, fermenting, soaking, parboiling, roasting, and cooking can be commonly practiced at home.

Storage Tip

• Purchase in small quantities
• Refrigerate or freeze
• Store in an air tight container to prevent spoilage of fats or rancidity.

Not just a bird feed but big on benefits, millets are slow digesting and ideal for people with diabetes, heart issues and weight watchers. Millets are gluten free grains and a convenient alternative for gluten sensitive.

The post What makes millets a super food for diabetics appeared first on Complete Wellbeing.